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Soybean vs Oat - In-Depth Nutrition Comparison

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What are the main differences between Soybean and Oat?

  • Soybean is richer in Iron, Copper, Folate, Vitamin B2, Potassium, Phosphorus, Magnesium, Calcium, and Vitamin B6, while Oat is higher in Manganese.
  • Soybean's daily need coverage for Iron is 137% higher.
  • Oat has 7 times less Folate than Soybean. Soybean has 375µg of Folate, while Oat has 56µg.

We used Soybeans, mature seeds, raw and Oats types in this comparison.

Infographic

Soybean vs Oat infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
0
Oat
Contains more Calcium +413%
Contains more Iron +232.6%
Contains more Magnesium +58.2%
Contains more Phosphorus +34.6%
Contains more Potassium +318.9%
Contains more Zinc +23.2%
Contains more Copper +164.9%
Equal in Sodium - 2
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 84% 589% 200% 302% 159% 1% 134% 553%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper 17% 177% 127% 225% 38% 1% 109% 209%
Contains more Calcium +413%
Contains more Iron +232.6%
Contains more Magnesium +58.2%
Contains more Phosphorus +34.6%
Contains more Potassium +318.9%
Contains more Zinc +23.2%
Contains more Copper +164.9%
Equal in Sodium - 2

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
:
1
Oat
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.5%
Contains more Vitamin B2 +525.9%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +216.8%
Contains more Folate +569.6%
Contains more Vitamin B5 +70.1%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 20% 219% 201% 31% 48% 87% 282% 0% 118%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 191% 33% 19% 81% 28% 43% 0% 0%
Contains more Vitamin A +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +14.5%
Contains more Vitamin B2 +525.9%
Contains more Vitamin B3 +68.9%
Contains more Vitamin B6 +216.8%
Contains more Folate +569.6%
Contains more Vitamin B5 +70.1%

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Soybean Oat
Rich in minerals ok
Lower in glycemic index ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sodium Equal
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Soybean Oat Opinion
Net carbs 20.86g 55.67g Oat
Protein 36.49g 16.89g Soybean
Fats 19.94g 6.9g Soybean
Carbs 30.16g 66.27g Oat
Calories 446kcal 389kcal Soybean
Starch g g
Fructose g g
Sugar 7.33g g Oat
Fiber 9.3g 10.6g Oat
Calcium 277mg 54mg Soybean
Iron 15.7mg 4.72mg Soybean
Magnesium 280mg 177mg Soybean
Phosphorus 704mg 523mg Soybean
Potassium 1797mg 429mg Soybean
Sodium 2mg 2mg
Zinc 4.89mg 3.97mg Soybean
Copper 1.658mg 0.626mg Soybean
Vitamin A 22IU 0IU Soybean
Vitamin E 0.85mg mg Soybean
Vitamin D 0IU 0IU
Vitamin D 0µg 0µg
Vitamin C 6mg 0mg Soybean
Vitamin B1 0.874mg 0.763mg Soybean
Vitamin B2 0.87mg 0.139mg Soybean
Vitamin B3 1.623mg 0.961mg Soybean
Vitamin B5 0.793mg 1.349mg Oat
Vitamin B6 0.377mg 0.119mg Soybean
Folate 375µg 56µg Soybean
Vitamin B12 0µg 0µg
Vitamin K 47µg µg Soybean
Tryptophan 0.591mg 0.234mg Soybean
Threonine 1.766mg 0.575mg Soybean
Isoleucine 1.971mg 0.694mg Soybean
Leucine 3.309mg 1.284mg Soybean
Lysine 2.706mg 0.701mg Soybean
Methionine 0.547mg 0.312mg Soybean
Phenylalanine 2.122mg 0.895mg Soybean
Valine 2.029mg 0.937mg Soybean
Histidine 1.097mg 0.405mg Soybean
Cholesterol 0mg 0mg
Trans Fat 0g g Oat
Saturated Fat 2.884g 1.217g Oat
Monounsaturated Fat 4.404g 2.178g Soybean
Polyunsaturated fat 11.255g 2.535g Soybean

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Soybean Oat
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low glycemic index diet ok

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Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
85
Soybean
33
Oat
Mineral Summary Score
252
Soybean
112
Oat

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
219%
Soybean
101%
Oat
Carbohydrates
30%
Soybean
66%
Oat
Fats
92%
Soybean
32%
Oat

Comparison summary

Which food is richer in minerals?
Soybean
Soybean is relatively richer in minerals
Which food is lower in glycemic index?
Soybean
Soybean is lower in glycemic index (difference - 45)
Which food is richer in vitamins?
Soybean
Soybean is relatively richer in vitamins
Which food is lower in Sugar?
Oat
Oat is lower in Sugar (difference - 7.33g)
Which food is lower in Saturated Fat?
Oat
Oat is lower in Saturated Fat (difference - 1.667g)
Which food is cheaper?
Oat
Oat is cheaper (difference - $2.8)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (2 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Soybean - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174270/nutrients
  2. Oat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169705/nutrients

All the Daily Values are presented for males aged 31-50, for 2000 calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.